Want to lose weight and ultimately aerobic exercise, but the premise is how to do the right aerobic exercise to achieve the best results.
Aerobic exercise to lose weight
Aerobic exercise refers to the body in the full supply of oxygen in the case of physical exercise aerobic exercise can make the heart and lungs are fully effective stimulation, improve heart and lung function, so that the whole body tissues and organs get good oxygen and Nutrition supply, improve metabolism, accelerate digestion, calorie consumption.In addition, aerobic exercise will make the body's adrenaline secretion increased, thereby promoting fat burning, to achieve the desired weight loss.
How to exercise aerobics
1. Do at least 3 times a week (based on personal goals to increase the number of), each at least 30 minutes (up to 40 minutes to get) aerobic training.
2. If you feel too boring for a single, continuous aerobic exercise, split it into shorter sections.
3. This is the best time to do aerobic training at the end of morning or weight-bearing training.
4. Do not neglect outdoor sports and sports that require full body participation.
5.HIIT keeps your metabolism at a high rate, but only if you're really strong.
6. Aerobic need not be sustained, sub-time, or sub-different modes of exercise, the effect will be good.
7. Diet is the most crucial factor in reducing fat!
Which aerobic weight loss
Aerobics
In fact, Xiaobian does not advocate beginners or poor physical fitness friends to jump aerobics to lose weight, too simple to meet the heart rate requirements, more complex on the body's strength, flexibility, flexibility requirements are high, most people Can not do it at all. If the action is not in place, it will have no effect and cause injury easily. Although there are various aerobics that are very appealing, I suggest that friends without physical fitness should not use aerobic exercise as a method of weight loss.
bicycle
Nowadays many gymnasiums have spinning bicycles. The design of these bicycles is very suitable for aerobic training. However, the cycling training rooms are generally too small. Many people are hypoxic during the previous training. Although the gym is designed to raise the ambient temperature , So that exercise a lot of sweating to improve weight loss effect.But I agree to give up healthy weight loss.If the outdoor bike to lose weight, it is recommended to use mountain bike (only the city has a limited speed, the environment is not very good).
Swim
Swimming is a very good way to lose weight and improve your heart and lung function, but many people do not swim very much, so you can go for a quick swim in the pool, which is great for improving your heart rate. Friends also note that swimming to lose weight, not a swimming race, do not pursue speed, heart rate requirements can be achieved, but also must pay attention to enough oxygen uptake.
Running
Outdoor running will be subject to environmental constraints, the choice of treadmill is also quite good, let go of the treadmill help hand increase 8% of the oxygen utilization and 5% of the heart rate, of course, first of all to ensure that the premise of the balance before leaving the handrail, choose A certain degree of gradient treadmill can improve weight loss.Use interval method in the treadmill exercise, you can use high-speed exercise for a while, to a lower speed cycling practice.
